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四十分钟两个动作，引体向上加坐姿划船，背部练得妥妥的！

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想用@提到谁？

<div class="m-mlist">
    <div class="mlistimg ${xtag}">
        <div class="w-img" style="z-index:1;">
            <a href="#" target="_blank"><img class="${xtag}"></a>
            <div class="w-img w-img-1"><a href="#" target="_blank"><img class="${xtag}"/></a></div>
            <a class="vicon" style="display:none"></a>
        </div>
        <div class="w-img" style="height:0px;padding:0;z-index:10;">
            <div class="a-w-sel a-w-sel-7">
                <div class="w-sel w-sel-7 ${xtag}" style="margin-top:-148px;display:none;">
                    <div class="selc">
                        <div class="selcc">
                            <div class="seli"><a class="sela selicn sellike" href="#">喜欢的文章</a></div>
                            <div class="seli"><a class="sela selicn selfollow" href="#">关注的博客</a></div>
                            <div class="seli"><a class="sela selicn sel1" href="#" target="_blank">发私信</a></div>
                            <div class="seli"><a class="sela selicn sel2" href="#">取消关注</a></div>
                        </div>
                    </div>
                </div>
            </div>
        </div>
    </div>
    <div class="mlistimg ${xtag}">
        <div class="w-img w-img-2 ${xtag}">
            <div class="time ${xtag}">
                <strong></strong>
            </div>
        </div>
    </div>
    <div class="mlistcnt">
        <div class="isay">
            <div class="isayt">
                <a class="isayc ${xtag}" href="#" title="查看全文" target="_blank">打开新页</a><span class="isayc ${xtag}" style="display:none;"></span>
            </div>
            <div class="isaym">
                <div class="w-who"><a href="#" class="publishernick ${xtag}" target="_blank">hisname</a>
                    <a href="javascript:void(0);" class="${xtag}" style="display: none">该抢先看文章已解锁免费看</a>
                    <a href="#" class="${xtag} w-icn2 w-icn2-3 a-followicon">关注</a><div class="unpromote">-<a href="javascript:"><span class="nocare-hvlayer"></span></a></div><span class="whosep ${xtag}">转载自</span><a href="#" class="${xtag}" target="_blank">hername</a><a href="#" class="${xtag} w-icn2 w-icn2-3 a-followicon">关注</a><span class="whosep ${xtag}" style="display:none;">来源</span><a href="#" class="${xtag}" style="display:none;" target="_blank"></a><a href="#" class="${xtag} w-icn2 w-icn2-3 a-followicon">关注</a><div style="" class="${xtag}">（仅自己可见）</div>
                    <span class="whosep ${xtag}" style="display:none;">- 推荐者 <a href="#" class="${xtag}" target="_blank">hername</a>
                        <a title="" href="javascript:void(0)"><span class="${xtag} shieldSharerBtn"></span></a>
                    </span><span class="whosep ${xtag}" style="display:none;">- LOFTER推荐</span>
                    <div class="oprt ${xtag}" style="display:none;"><span><a href="#" class="${xtag}">屏蔽</a></span><span><a href="#" class="${xtag}">过滤</a></span><span style="display:none;"><a href="#" class="${xtag} degrade" title="( 谱1 | 精1 | 降1 | 滤1 )">2.1</a></span><span><a href="#" class="${xtag}">不推</a></span><span><a href="#" target="_blank" class="w-img2 w-img2-3"><img class="${xtag}"></a><a href="#" class="${xtag}">去精</a></span></div>
                    <div class="select-post-mark ${xtag} f-cb" style="display:none;"><span class="select-mark f-fl"></span><span class="${xtag} f-fl">置顶文章</span></div>
                </div>

<div class="w-who"><a href="#" class="${xtag}" target="_blank">hisname</a>
                    <span class="whosep ${xtag}">转载自</span><a href="#" class="${xtag}" target="_blank">hername</a>
                    <span class="whosep ${xtag}" style="display:none;">来源</span><a href="#" class="${xtag}" style="display:none;" target="_blank"></a>
                    <span style="" class="whosep ${xtag}">（仅自己可见）</span>
                    <span class="whosep ${xtag}" style="display:none;">
                        - 推荐者 <a href="#" class="${xtag}" target="_blank">hername</a>
                    </span></div>

<ul>
        {list posts as post}
            {if post.type==1 || post.type == 5}
                <li class="article article-txt">
                    <div class="fullnk" data-blogid="${post.blogId}" data-postid="${post.postId}">
                        <div class="text">
                            {if !!post.title}<strong class="ttl">${post.title|escape}</strong>{/if}
                            {if !!post.digest}<div class="desc">${post.digest}</div>{/if}
                        </div>
                        <a onclick="if(!!window.doArticleStatistic){doArticleStatistic('${post.permalink}')}" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" target="_blank" class="layer" style="left:0; top:0;"></a>
                    </div>
                </li>
            {/if}
            {if post.type==2}
            <li class="article article-img">
                <a class="fullnk" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" target="_blank" data-blogid="${post.blogId}" data-postid="${post.postId}">
                    <span class="pic" style="background:url(${post.image|default:''}) center center no-repeat;" {if !!post.title} title="${post.title}"{/if}></span>
                    <span class="layer"></span>
                </a>
            </li>
            {/if}
            {if post.type == 3}
                    {if !!post.image}
                        <li class="article article-audio">
                            <a class="fullnk" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" target="_blank" data-blogid="${post.blogId}" data-postid="${post.postId}">
                                <span class="pic" style="background:url(${post.image|default:''}) center center no-repeat;" {if !!post.title} title="${post.title}"{/if}></span>
                                <span class="cover"></span>
                                <span class="layer"></span>
                            </a>
                        </li>
                    {else}
                        <li class="article article-audio">
                            <a class="fullnk" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" data-blogid="${post.blogId}" data-postid="${post.postId}">
                                <span class="pic">
                                    <span class="img"> </span>
                                </span>
                                <span class="cover"></span>
                                <span class="layer"></span>
                            </a>
                        </li>
                    {/if}
                {/if}
            {if post.type == 4}
                {if !!post.image}
                    <li class="article article-video">
                        <a class="fullnk" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" target="_blank" data-blogid="${post.blogId}" data-postid="${post.postId}">
                            <span class="pic">
                                <img src="${post.image}"{if !!post.title} alt="${post.title}" title="${post.title}"{/if}/>
                            </span>
                            <span class="cover"></span>
                            <span class="layer"></span>
                        </a>
                    </li>
                {else}
                    <li class="article article-video">
                        <a class="fullnk" href="${url}/post/${post.permalink}?act=qbcnxh_20150804_04" data-blogid="${post.blogId}" data-postid="${post.postId}">
                            <span class="pic">
                                <span class="img"> </span>
                            </span>
                            <span class="cover"></span>
                            <span class="layer"></span>
                        </a>
                    </li>
                {/if}
            {/if}
        {/list}
    </ul>

{if !!photo.labels && photo.labels.length>0}
                    {var wrapwidth = photo.ow < 500?photo.ow:500}
                    <div class="m-labelswrap" style="width:${wrapwidth}px">
                      {list photo.labels as labs}
                      {var lbtxtwidth = Math.floor(wrapwidth*(labs.ort==1?labs.x:(100-labs.x))/100)-62}
                      {if lbtxtwidth>12}
                      <div class="w-labels {if labs.ort==1}w-labels-right{else}w-labels-left{/if}" style="{if labs.ort==1}right:${100-labs.x}%;top:${labs.y}%{else}left:${labs.x}%;top:${labs.y}%{/if}">
                        {if !!labs.icon}
                        <img class="lbimg" src="${labs.icon}" />
                        <div class="lbwrap">
                            <a class="lbtagtxt f-thide" style="max-width:${lbtxtwidth}px" href="//www.lofter.com/tag/${labs.text|escape}" target="_blank">${labs.text|escape}</a>
                        </div>
                        {else}
                        <div class="lbwrap lbwrap-noimg">
                            <a class="lbtagtxt f-thide" style="max-width:${lbtxtwidth+28}px" href="//www.lofter.com/tag/${labs.text|escape}" target="_blank">${labs.text|escape}</a>
                        </div>
                        {/if}
                      </div>
                      {/if}
                      {/list}
                      <img class="wrapbg" src="//l.bst.126.net/rsc/img/common/empty.png">
                    </div>
                    {/if}

{list photos as photo}
            <div class="imgc">
                <a href="#" hidefocus="true">
                    <img width="{if photo.ow < 145}${photo.ow|escape}{else}164{/if}" src="${httpImgConvertToHttps(photo.middle)|escape}">
                    <span class="total">
                        <span class="totalbg"></span><span class="totalnum">${photos.length||2}</span>
                    </span>
                </a>
            </div>
            {if photo_index==0}{break}{/if}
        {/list}
        <ol style="display:none;">
        {list photos as photo}
            <li>
                <div class="imgc">
                    <a href="#" hidefocus="true"><img width="{if photo.ow < 500}${photo.ow|escape}{else}500{/if}" large="${httpImgConvertToHttps(photo.orign)|escape}" {if !!iself}src="${httpImgConvertToHttps(photo.middle)|escape}"{else}imgsrc="${httpImgConvertToHttps(photo.middle)|escape}"{/if}>
                        {if !!expand}
                        <span class="total">
                            <span class="totalbg"></span><span class="totalnum">${photos.length||2}</span>
                        </span>
                        {/if}
                    </a>
                  {if !!photo.labels && photo.labels.length>0}
                    {var wrapwidth = photo.ow < 500?photo.ow:500}
                    <div class="m-labelswrap" style="width:${wrapwidth}px">
                      {list photo.labels as labs}
                      {var lbtxtwidth = Math.floor(wrapwidth*(labs.ort==1?labs.x:(100-labs.x))/100)-62}
                      {if lbtxtwidth>12}
                      <div class="w-labels {if labs.ort==1}w-labels-right{else}w-labels-left{/if}" style="{if labs.ort==1}right:${100-labs.x}%;top:${labs.y}%{else}left:${labs.x}%;top:${labs.y}%{/if}">
                        {if !!labs.icon}
                        <img class="lbimg" src="${labs.icon}" />
                        <div class="lbwrap">
                            <a class="lbtagtxt f-thide" style="max-width:${lbtxtwidth}px" href="//www.lofter.com/tag/${labs.text|escape}" target="_blank">${labs.text|escape}</a>
                        </div>
                        {else}
                        <div class="lbwrap lbwrap-noimg">
                            <a class="lbtagtxt f-thide" style="max-width:${lbtxtwidth+28}px" href="//www.lofter.com/tag/${labs.text|escape}" target="_blank">${labs.text|escape}</a>
                        </div>
                        {/if}
                      </div>
                      {/if}
                      {/list}
                      <img class="wrapbg" src="//l.bst.126.net/rsc/img/common/empty.png">
                    </div>
                    {/if}
                </div>
                <div class="more more-2" {if photo.ow <= 500}style="display:none;"{/if}>
                    <a class="w-zoom" onclick="loft.x.stopEvent(event);loft.m.g.mp${gid}.photoshow(${photo_index});return false;">查看大图</a>
                </div>
                {if !expand}<p>${spescape(captions[photo_index])}</p>{/if}
             </li>
             {if !!expand}{break}{/if}
        {/list}
        </ol>

<div class="m-icnt m-icnt-askanswer">
      <div class="answerItem">
        <div class="answernick"><a class="${xtag}" hidefocus="true" target="_blank" href="#"></a><span class="answertip"> <span class="answertypetxt ${xtag}"></span></span></div>
        <div class="askarea">
            <div class="question"><div class="qcnt ${xtag}"></div><em class="f-askicon arrow"> </em></div>
            <div class="asker">
                <div style="display:none" class="realnameask">
                    <a target="_blank" href="#"><img class="${xtag}" /></a>
                    <a class="f-thide askernick ${xtag}" target="_blank" href="#"></a>
                </div>
                <div class="anonyask">
                    <img class="${xtag}" />
                    <span class="f-thide askernick ${xtag}"></span>
                </div>
            </div>
        </div>
        <div class="cnt">
            <div class="img"><a href="#" hidefocus="true"><img width="164" class="${xtag}"></a></div>
            <div class="txt ${xtag}">
                <p></p>
            </div>
        </div>
        <div class="more" style="display:none;"><a class="w-more w-more-open ${xtag}" href="#">展开</a></div>
        <div style="display:none" class="askagain"><a class="${xtag}" hidefocus="true" target="_blank" href="#"><span class="againtxt ${xtag}"></span><em style="display:none" class="icon24"> </em></a></div>
        <div class="clearfix opbar">
            <a class="${xtag}" hidefocus="true" href="#">删除</a>
        </div>
      </div>
      <div class="askItem">
        <div class="asknick"><a class="${xtag}" hidefocus="true" target="_blank" href="#"></a><span class="asktip"><em class="nicksep"> </em>提问</span></div>
         <div class="cnt">
             <div class="txt ${xtag}"></div>
         </div>
         <div class="clearfix opbar">
             <a class="addblack ${xtag}" hidefocus="true" target="_blank" href="#">加黑</a>
             <a class="${xtag}" hidefocus="true" target="_blank" href="#">删除</a>
             <a class="${xtag}" hidefocus="true" target="_blank" href="#">仅回答</a>
             <a class="${xtag}" hidefocus="true" target="_blank" href="#">回答并发布</a>
         </div>
      </div>
    </div>

<div class="a-w-sel a-w-sel-7 a-w-sel-do usercard">
	    <div class="w-sel w-sel-7">
	    	<div id="ucarrow" class="arrow arrow-${arrow}"></div>
		    <div class="selc">
	            <div class="selcc selcc-1" id="selcc-1">
	       		    <div class="seli seli-glist2">
	                    <div class="m-glist2">
		                    <div class="w-img2 w-img2-1"><a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '头像点击']);" target="_blank" href="https://${data.blogname}.lofter.com/"><img src="${httpImgConvertToHttps(data.avaImg|default:'https://l.bst.126.net/rsc/img/ava/64.png')}"><em class="vicon {if !!viconclass}${viconclass}{/if}"></em></a></div>
	                        <div class="bloginfo">
	    	                    <a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '昵称点击']);" style="display:inline-block;width:210px;" target="_blank" href="https://${data.blogname}.lofter.com/" class="name f-thide">${data.name|escape}</a>
	                            <div class="subinfo"><a onclick="drawStatisticImg('qbgrmp_20150416_01');window['_gaq'].push(['_trackEvent', '个人名片', '文章xxx点击']);" {if !data.publicPostCount || data.publicPostCount<0}style="display:none"{/if} href="https://${data.blogname}.lofter.com/" target="_blank">文章 ${data.publicPostCount}</a><a onclick="drawStatisticImg('qbgrmp_20150416_02');window['_gaq'].push(['_trackEvent', '个人名片', '喜欢xxx点击']);" {if !data.FavoritePostCount || issubblog || data.FavoritePostCount<0}style="display:none"{/if} href="//www.lofter.com/favblog/${data.blogname}" target="_blank">喜欢 ${data.FavoritePostCount}</a><a onclick="drawStatisticImg('qbgrmp_20150416_03');window['_gaq'].push(['_trackEvent', '个人名片', '关注xxx点击']);" {if !data.followerCount || issubblog || data.followerCount<0}style="display:none"{/if} href="//www.lofter.com/explore?type=follow&bid=${blogid}" target="_blank">关注 ${data.followerCount}</a></div>
	                        </div>
	                        <div class="blogmenu">
                                <div class="menu"{if rankNum == 0} style="display:none;"{/if}>
                                    <a class="menubtn ftag" href="javascript:void(0)"></a>
                                    <div class="menulist ftag" style="display:none;top:50px;opacity:0;">
                                        <div class="arrow"></div>
                                        <ul>
                                            {if data.msgRank == 1}<li><a id="ucmsg" onclick="drawStatisticImg('qbgrmp_20150416_04');" target="_blank" href="{if !!isLogin}https://www.lofter.com/message/${data.blogname}/{else}https://www.lofter.com/front/login?target=https://www.lofter.com/message/${data.blogname}/{/if}">私信</a></li>{/if}
                                            <li><a id="ucblack" href="#">{if !!data.inBlackList}取消加黑{else}加黑{/if}</a></li>
											<li style="{if data.shieldRecomCode==0}display:none{/if}"><a id="ucShield" href="#">
                                                {if data.shieldRecomCode==1}恢复查看推荐{/if}
												{if data.shieldRecomCode==2}不看推荐内容{/if}
											</a></li>
                                        </ul>
                                    </div>
                                </div>
                                <div class="followbtn">
                                    <a class="u-btn2 ftag" style="display:none;" href="#"><span>已关注</span></a>
		                        	<a class="u-btn u-btn-1 ftag" style="display:none;" href="#"><b>+</b><span>关注</span></a>
		                        </div>
                            </div>
	                    </div>
	                </div>
	                <div class="seli seli-goodcnt">
	                    <ul class="m-goodcnt m-goodcnt-4">
	                        <li>
	                        {if defined('posts')&&posts.length>0}
				          	{list posts as post}
	                        	<div class="itm">
			          				{if post_index < 3}
			          					{if post.type == 1 || post.type == 5}
		          							<div class="txt">
		          								{if !!post.title}<h3>${post.title|escape}</h3>{/if}
		          								{if !!post.digest}${post.digest}{/if}
		          							</div>
		          							<a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '文章缩略区域点击']);" target="_blank" href="${post.blogPageUrl}" class="textlink"></a>
						          		{/if}
						          		{if post.type == 2}
						          			<a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '文章缩略区域点击']);" target="_blank" href="${post.blogPageUrl}">
						          				<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">
						          				<span class="icover"></span>
						          			</a>
						          		{/if}
						          		{if post.type == 3}
						          			<a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '文章缩略区域点击']);" target="_blank" href="${post.blogPageUrl}">
						          				{if !!post.showimages}<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">{/if}
						          				<span class="icover"></span>
						          				<span class="w-type"></span>
						          			</a>
						          		{/if}
						          		{if post.type == 4}
						          			<a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '文章缩略区域点击']);" target="_blank" href="${post.blogPageUrl}">
						          				{if !!post.showimages}<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">{/if}
						          				<span class="icover"></span>
						          				<span class="w-type w-type-1"></span>
						          			</a>
						          		{/if}
						          		{if post.type == 6}
						          			<a onclick="window['_gaq'].push(['_trackEvent', '个人名片', '文章缩略区域点击']);" target="_blank" href="${post.blogPageUrl}">
						          				<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">
						          				<span class="icover"></span>
						          				<span class="long-flag"></span>
						          			</a>
						          		{/if}
			          				{/if}
				          		</div>
				          	{/list}
				          	{else}
				          	<div class="nopost">暂无文章</div>
				          	{/if}
	                        </li>
	                    </ul>
	                </div>
	                <div class="seli">
	                	<div class="m-daren">
	                	{if drlist.length>0}
	                		<span class="moredr">更多相似达人：</span>
	                		{list drlist as dr}<a class="ftag" href="https://${dr.blogName}.lofter.com/?from=usercard" target="_blank" onclick="similarBlogClick(${dr.blogId},'${dr.algInfo|default:''}','${dr.recId|default:''}');drawStatisticImg('qbxsdr_20150810_02');">${subStr(dr.blogNickName,14,true)|escape}</a>{if drlist.length === 3 && dr_index === 0}、{/if}{if drlist.length === 3 && dr_index === 1}、{/if}{if drlist.length === 2 && dr_index === 0}、{/if}{/list}
	                	{else}
	                		<span class="nomore">暂无相似达人，</span><a href="//www.lofter.com/explore/?type=recommend" target="_blank" onclick="drawStatisticImg('qbxsdr_20150814_02')">发现更多>></a>
	                	{/if}
	                	</div>
	                </div>
	            </div>
	        </div>
	    </div>
	</div>

{if defined('posts')&&posts.length>0}
      	{list posts as post}
        	<div class="itm tctag">
  				{if post_index < 3}
  					{if post.type == 1 || post.type == 5}
						<div class="txt">
							{if !!post.title}<h3>${post.title|escape}</h3>{/if}
							{if !!post.digest}${post.digest}{/if}
						</div>
						<a onclick="window['_gaq'].push(['_trackEvent', '标签名片', '标签名片缩略图点击']);" target="_blank" href="${post.tagUrl}" class="textlink"></a>
	          		{/if}
	          		{if post.type == 2}
	          			<a onclick="window['_gaq'].push(['_trackEvent', '标签名片', '标签名片缩略图点击']);" target="_blank" href="${post.tagUrl}">
	          				<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">
	          				<span class="icover"></span>
	          			</a>
	          		{/if}
	          		{if post.type == 3}
	          			<a onclick="window['_gaq'].push(['_trackEvent', '标签名片', '标签名片缩略图点击']);" target="_blank" href="${post.tagUrl}">
	          				{if !!post.showimages}<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">{/if}
	          				<span class="icover"></span>
	          				<span class="w-type"></span>
	          			</a>
	          		{/if}
	          		{if post.type == 4}
	          			<a onclick="window['_gaq'].push(['_trackEvent', '标签名片', '标签名片缩略图点击']);" target="_blank" href="${post.tagUrl}">
	          				{if !!post.showimages}<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">{/if}
	          				<span class="icover"></span>
	          				<span class="w-type w-type-1"></span>
	          			</a>
	          		{/if}
	          		{if post.type == 6}
	          			<a onclick="window['_gaq'].push(['_trackEvent', '标签名片', '标签名片缩略图点击']);" target="_blank" href="${post.tagUrl}">
	          				<img src="${post.showimages}" style="visibility:hidden;" onload="this.style.visibility = 'visible'">
	          				<span class="icover"></span>
	          				<span class="long-flag"></span>
	          			</a>
	          		{/if}
  				{/if}
      		</div>
      	{/list}
  	{else}
  		<div class="nopost tctag">暂无文章</div>
  	{/if}

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